The Winter Blues or something more?
As the weather starts to change many of us notice a difference in how we feel. Because some experience only mild changes, this can often be dismissed as the ‘winter blues’. However, for some the effect on their mood can be a form of Depressive Disorder previously known as Seasonal Affective Disorder (SAD). Wherever you sit on the scale, if symptoms begin to affect your everyday life it might be time to take a closer look.
How our body clock works
The amount of sunlight we’re exposed to affects messages sent to the part of our brain that controls sleep, appetite, sex drive, temperature, mood and energy. Darkness helps the brain produce melatonin, a hormone that helps the body get ready for sleep, where daylight helps the brain produce serotonin, also known as the ‘happy hormone’. Changes in our chemical balance can feel like experiencing jet lag after passing through different time zones, but without the revitalising holiday to compensate. They can also make us more prone to, for example, coughs and colds, and worsen the symptoms of other health problems.
How seasonal are you?
Like everything in this world, the effect of the seasons on us varies from person to person; some people seem to need more light than others. In winter it might be that bit more difficult to get out of bed in the morning and you might find yourself wanting to spend more time on your own in front of the tv or a book, reaching for a comforting snack. In summer you might find it harder to get the amount of sleep you usually need, making it more difficult to settle or concentrate, or you might lose some of the pleasure you usually take in food. This can be made worse by the expectation that winter is a time for celebration and summer is the time for socialising and feeling joy.
The relationship between anxiety and change
Some of us can look with excitement towards the fresh start a change in the season represents, where some of us prefer a sense of familiarity and consistency. There is research to suggest that how we frame changes can influence the way we experience them. For example, if we see something as a challenge, we can manage feelings of anxiety by focusing on the opportunity to learn and adapt. If we see something as a possible threat, we can become focused on our anxiety and the instinct to protect ourselves, which can feel overwhelming. Noticing our response to change can help us to identify negative or unhelpful thought patterns and to develop alternative ways of coping.
How we can look after ourselves
Lifestyle measures are things you can try yourself that may improve symptoms of seasonal change. These include getting as much natural sunlight as possible, making your work and home environments as light and airy as possible, sitting near windows when indoors, taking regular exercise (particularly in daylight), eating a healthy balanced diet, trying to avoid stressful situations and building a support network of family and friends. Counselling and therapy can also be used to gain an understanding of your coping behaviours and how to develop new habits that might work better for you. And if your symptoms are severe it’s also important to visit your GP and let them know what’s going on for you.
Further information
If you think you feel the effects of seasonal change on your mood, it might help to hear from other people who experience the same thing. Mental Health Charity MIND produced a podcast Living with SAD. And this short video offers some alternative ideas for how to relieve symptoms of seasonal change.
BBC Scotland – Tips for tackling the winter blues (The Social, 16 Jan 2020)
